Over the past few days, haze weather continued to appear in many cities in China and the air quality deteriorated. Hazy weather has a great impact on health. Haze can not only affect the heart and respiratory tract, but it can also hurt the lungs. However, exercise cannot stop. How can we exercise in hazy weather?
Editor's note:
After 30 years of competitive sports, China has entered the upsurge of the national sports fitness, sports culture has become extremely diverse and rich, and health has become a top priority in people's lives. Under such circumstances, more and more people devote a lot of time and energy to exercise and strengthen their physique to obtain better working conditions and spiritual life. Business Newspaper Sports has launched "P.E.S." since 2014 to provide readers with access to the latest and most authoritative health information. It provides readers with the right health concepts, counseling sports skills, and fitness information. At the same time, it will also be fitness enthusiasts and health. Followers' exchanges, please pay attention!
Select a fitness session with sunshine
Into the winter, as the temperature decreases, the low pressure and the haze caused by pollution, people often exercise "more than enough." The movement is endless, and the life is endless. Although there are minor difficulties, we still need to find ways to carry out effective fitness exercises within the limited conditions.
Due to the special conditions of the winter, we can do some light exercises in a sunny day where the haze is not so severe. Once the air is relatively fresh, and the pressure is slightly slower, oxygen can be used to draw a large amount of oxygen from the plant to achieve the sporting effect and purpose.
Outdoor sports avoid traffic peaks
Many people have the habit of doing morning exercises and persist in rain or shine all the year round. However, experts emphasized that haze weather must stop morning exercises anyway.
Milky white mist gives people a clean feeling, but the frequent explosion of PM2.5 shows that there is a lot of pollutants in the fog. It can cause airway hyperresponsiveness, and the inhalable particles in the mist, sulfur dioxide and other pollutants are the main predisposing factors of asthma and chronic bronchitis. During the morning exercise, the amount of air inhaled by the body can be increased by several times. The amount of harmful substances inhaled will also increase exponentially. This can cause reactions such as cough, sore throat and so on in the respiratory tract. In severe cases, breathing difficulties, chest tightness, palpitations and other malaise may occur. symptom. Therefore, it is highly recommended not to conduct morning exercises in hazy weather. This is very damaging.
If you go out to work out, it is best to choose between 10 am and 3 pm. Avoid going out in the morning and early evening. Experiments have shown that pollution increases sharply during peak traffic periods. Even if the haze is not too severe, the air pollution caused by traffic, such as tail gas, is not suitable for outdoor sports.
Away from the city is a good choice
In the outdoor exercise, the suburbs far away from the urban areas are ideal sports venues, the suburbs are usually fresh air, pollution is lighter than the urban area. Self-driving, fitness running or walking are good fitness items.
Fitness running is one of the best projects for fitness in the suburbs. Some experts suggest that you should constantly change the terrain and speed of the running form while running. This type of running was created 50 years ago by Olympic coach Gerst Homer. The intention was to incorporate "fun" into the athlete's rigorous training courses, so that they would not feel the pain of an arduous exercise. Studies have shown that this mixed intensity exercise is easier to achieve than a slow and smooth running. In Norway, the researchers found that a person who has sustained a 70-minute jog and jogging pace quickly "burns" fat within 15 hours of running. Those who use a steady pace cannot achieve this effect.
At present, there is still popular riding in the wild. It is recommended that players can ride short distances at first, and then gradually increase the distance between them. In the wind and electricity of bicycles, they can enjoy the scenery in the wild and can also play a very good fitness effect. , is a very good fitness option.
Indoor sports attention air purification
Zhong Nanshan, an academician of the Chinese Academy of Engineering, once said: The outdoor air is poor. When running outdoors, running and running feels that the air is not enough. I feel that breathing is hard. When the AQI level is five or six, fitness is a taboo. Then, in a particularly hazy weather, we have to choose to exercise indoors.
A more gentle exercise program in the room is more appropriate. For example, some fitness programs such as Pilates and yoga can be selected to relax and relax. You can also choose to go to a gymnasium or gymnasium for indoor running, badminton, table tennis and other sports.
However, one thing to note is that some stadiums do not necessarily have better air quality outdoors. Experts pointed out that when air exchange in relatively closed stadiums is not smooth or leaks, excessive levels of carbon monoxide, carbon dioxide, biochemical bacteria, etc., affect the health status of the exercise population to a large extent. Especially under exercise stress, when the pollutants in the indoor air exceed the physiological range that the human body can adapt or normal, it will cause discomfort and physiological and biochemical dysfunction, which will lead to the occurrence of disease.
Therefore, in the current situation, for the question of how to do a good job of protecting people when they are exercising indoors in a sports stadium, the expert's suggestion is to “do a good job of air purification†and try to avoid the peak of the crowd and try their best to choose a fitness club with good conditions. .
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